This one-pan Italian rice and chicken dish is the epitome of simplicity but always leaves a lasting impression. With its delicious combination of flavors and textures, it effortlessly captures the essence of Italian cuisine. The tender chicken harmonizes perfectly with the fragrant rice and creates a harmonious culinary delight that leaves you wanting more. Whether you’re hosting a dinner party or just in the mood for a delicious home-cooked meal, this recipe is guaranteed to satisfy both your taste buds and your desire to impress.
- 2 tbsp olive oil
- 2 skinless or boneless chicken breast fillets or 4 boneless thighs, cut into strips
- 1 red onion, cut into 8 wedges
- 2 orange peppers, halved, deseeded and cut into thick slices
- 1 garlic clove, crushed
- 100g long grain rice
- 400 g canned chopped tomatoes
- 300 ml chicken broth
- 4 tbsp ready-made pesto (with pasta sauces you can find long-lasting jars on the shelf or more expensive fresh pots in the refrigerated shelf)
- Preheat the oven to 200°C/fan 180°C/gas 6.
- Heat the oil in a large, shallow ovenproof pan.
- Add the chicken and cook until golden brown all over, 3-4 minutes.
- Remove the chicken from the pan and set aside.
- Add onions and peppers to the pan.
- Cook for 3 minutes or until lightly golden brown.
- Add the garlic to the pan and fry for a minute.
- Stir in the rice.
- Add the tomatoes, broth, and reserved chicken to the pan.
- Increase the heat and bring to a boil.
- Place the pan in the oven and cook uncovered for 20 minutes.
- Season the dish to taste.
- Drizzle the pesto over the dish before serving.
Equipment and tools
- Large frying pan
- cutting board
- A garlic press
- measuring cup
This chicken Italian rice recipe may contain the following allergens:
- Tree nuts (found in some brands of pesto)
Storage and leftovers
Store leftover Italian rice and chicken dish in an airtight container in the refrigerator for up to 3 days.
The Health Benefits of Italian Chicken Rice
Italian Chicken Rice is a delicious and healthy dish that contains a range of nutrients that support a balanced diet. This article explores the health benefits of the key ingredients in this recipe.
Olive oil is a staple of Mediterranean cuisine and is known for its numerous health benefits. It is rich in monounsaturated fats, which can improve heart health by lowering LDL (bad) cholesterol levels. Additionally, olive oil contains antioxidants that have anti-inflammatory properties and may help protect against chronic diseases.
Chicken breast is a lean source of protein that is low in fat and calories. It is an excellent choice for individuals who want to maintain a healthy weight or build muscle. Protein is essential for the growth and repair of tissues in the body and plays a role in supporting a strong immune system.
Red onions not only add flavor to the dish but also provide several health benefits. They are rich in antioxidants, particularly quercetin, which has been linked to a reduced risk of chronic diseases such as heart disease and certain cancers. Red onions also contain fiber, which can aid digestion and support a healthy gut.
Orange peppers are a fantastic source of vitamin C, which is essential for a healthy immune system. They also contain antioxidants that can help protect cells from free radical damage. Additionally, orange peppers are low in calories and high in fiber, making them a good choice for anyone looking to control their weight.
Garlic not only adds a delicious flavor to the dish but also offers several health benefits. It contains compounds that have been shown to have antibacterial and antifungal properties and may support immune system health. Garlic may also help lower blood pressure and cholesterol levels, thereby promoting heart health.
Long grain rice
Long grain rice is a good source of complex carbohydrates that provide long-lasting energy. It is also low in fat and sodium. Additionally, rice is gluten-free, making it suitable for those with gluten intolerances or sensitivities.
Chopped tomatoes are an excellent source of lycopene, an antioxidant that has been linked to a reduced risk of certain cancers, particularly prostate cancer. They are also rich in vitamins A and C and potassium. Tomatoes can support heart health and contribute to overall well-being.
A combination of herbs, nuts, garlic and olive oil, pesto offers a range of health benefits. Herbs like basil contain important vitamins and minerals, including vitamin K and iron. Nuts like pine nuts are rich in healthy fats and proteins that can support satiety and blood sugar control.
In conclusion, Italian rice with chicken is not only a tasty but also a nutritious dish. With its combination of olive oil, chicken breast, red onion, orange peppers, garlic, long grain rice, chopped tomatoes and pesto, it offers a variety of health benefits. Including this recipe in your diet can contribute to overall well-being and support a healthy lifestyle.